In teams of four, complete As Many Reps As Possible (AMRAP) per exercise.
2 minute AMRAP per movement. There will be 45 seconds of rest between exercises in order to give time for the athletes to rotate to the next station. Each athlete will only visit each station once. The entire team is performing all the movements at the same time. Total work time is 8 minutes (with rest, 9:30).
Station 1: Push press (sophs: 65/45) (frosh: 45/25)
Station 2: Mountain climbers
Station 3: Wallballs (15/8)
Station 4: Squats
Score = Total reps by all team members in all stations
Tag Archive: wallball
WOD 1: Half Angie
For time:
50 pull-ups
50 push-ups
50 sit-ups
50 squats
If you’re really ambitious, you can do Angie, which is 100 reps of each exercise. Either way the WOD is to complete all reps on each exercise before moving to the next one. Scale as needed (e.g. jumping pull-ups, push-ups on a box)
WOD 2: Dip Ball Climb
3 rounds for time:
10 dips (scale as needed, with bands)
15 wallballs, 15/8 lbs
20 mountain climbers
10 I did this!
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
For time:
30 deadlifts (225/115)
30 sit-ups
30 wallball shots
30 push-ups
30 pull-ups